머리를 맑게 하는 음식

[갈 지]

Brain Foods That Help You Concentrate

머리를 맑게 하는 음식

Ginseng, Fish, Berries, or Caffeine?

인삼, 생선, 딸기류, 카페인을 섭취하면

집중력 기억력 주의력 등 두뇌기능 향상  

Listen to the buzz about foods and dietary supplements, and

you'll believe they can do everything

from sharpen focus to enhance memory, attention span, and brain function.

But do they really work?

There's no denying that as we age, our body ages right along with us.

The good news is that you can improve your chances of maintaining a healthy brain

if you add "smart" foods and drinks to your diet.

Caffeine Can Make Yo u More Alert

카페인은 단기적으로 각성, 집중력 향상에 도움.

과도하면 역효과, 초조, 불안감 초래.

There's no magic bullet to boost IQ or make you smarter --

but certain substances, like caffeine, can energize you and help you concentrate.

Found in coffee, chocolate, energy drinks, and some medications,

caffeine gives you that unmistakable wake-up buzz, though the effects are short-term.

And more is often less:

Overdo it on caffeine and it can make you jittery초조 and uncomfortable.

Sugar Can Enhance Alertness

포도당은 두뇌의 연료.

단것 섭취하면 단기적으로 두뇌기능 향상.

과도하면 기억력 감퇴. 

Sugar is your brain's preferred fuel source -- not table sugar, but glucose,

which your body processes from the sugars and carbs you eat.

That's why a glass of something sweet to drink can

offer a short-term boost to memory, thinking, and mental ability.

Have too much, though, and memory can be impaired -- along with the rest of you.

Go easy on the sugar so it can enhance memory without packing on the pounds.

Eat Breakfast to Fuel Your Brain

아침 식사는 단기 기억력 주의력을 증진.

아침 먹은 학생이 거른 학생보다 유리.  

연구직종에게 최고의 아침메뉴는 고섬유질 통곡류, 유제품, 과일. 

Tempted to skip breakfast?

Studies have found that eating breakfast may improve short-term memory and attention.

Students who eat it tend to perform better than those who don’t.

Foods at the top of researchers' brain-fuel list include high-fiber whole grains, dairy, and fruits.

Just don't overeat; researchers also found high-calorie breakfasts appear to hinder concentration.

Fish Really is Brain Food

오메가-3가 풍부한 생선류는 두뇌 건강의 열쇠.

치매, 뇌졸중, 두뇌 노화 방지, 기억력 증진.

머리와 심장 건강을 위해 일주일 두 끼 이상 섭취.  

A protein source linked to a great brain boost is fish --

rich in omega-3 fatty acids that are key for brain health.

These healthy fats have amazing brain power:

A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline;

plus, they may play a vital role in enhancing memory, especially as we get older.

For brain and heart health, eat two servings of fish weekly.

Add a Daily Dose of Nuts and Chocolate

견과류는 항산화 물질 비타민 E의 보고.

다크쵸콜릿은 강력한 항산화 물질과 카페인 함유.

견과류와 다크쵸콜릿을 하루 30그램 드세요. 

Nuts and seeds are good sources of the antioxidant vitamin E,

which has been linked in some studies to less cognitive decline as you age.

Dark chocolate also has other powerful antioxidant properties,

and it contains natural stimulants like caffeine, which can enhance focus.

Enjoy up to an ounce a day of nuts and dark chocolate

to get all the benefits you need with a minimum of excess calories, fat, or sugar.

Add Avocados and Whole Grains

아보카도, 통곡류는 심장병 위험 감소, 콜레스테롤 저하.

팝콘, 통밀은 섬유소 비타민 E 풍부.

아보카도는 단순불포화지방 함유, 혈행 개선에 도움.

Every organ in the body depends on blood flow, especially the heart and brain.

A diet high in whole grains and fruits like avocados can cut the risk of heart disease and lower bad cholesterol.

This reduces your risk of plaque buildup and enhances blood flow,

offering a simple, tasty way to fire up brain cells.

Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E.

Though avocados have fat,

it's the good-for-you, monounsaturated fat that helps with healthy blood flow.

Blueberries Are Super Nutritious

블루베리는 슈퍼 영양식품,

유해산소로부터 두뇌 보호, 치매 예방.

(쥐 실험 결과) 노화된 쥐의 학습 및 근력, 두뇌 기능 증강, 젊음 회복.

Research in animals shows that blueberries may help protect the brain from

the damage caused by free radicals and

may reduce the effects of age-related conditions such as Alzheimer's disease or dementia.

Studies also show that diets rich in blueberries improved

both the learning and muscle function of aging rats,

making them mentally equal to much younger rats.

Benefits of a Healthy Diet

진부하지만 진실인 얘기,

기본 영양 부족하거나, 과식 절식 모두 집중력 해쳐.

고른 건강식단으로 균형 잡힌 식사.  

It may sound trite but it's true:

If your diet lacks essential nutrients, it can hurt your ability to concentrate.

Eating too much or too little can also interfere with your focus.

A heavy meal may make you feel tired,

while too few calories can result in distracting hunger pangs.

Benefit your brain: Strive for a well-balanced diet full of a wide variety of healthy foods.

Vitamins, Minerals, and Supplements?

보충제들은 특정 영양소 부족한 경우에만 섭취.

인삼, 은행, 비타민, 미네랄, 약초제품이 두뇌 건강에 유익하다는 연구.   

Store shelves groan with supplements claiming to boost health.

Although many of the reports on the brain-boosting power of supplements

like vitamins B, C, E, beta-carotene, and magnesium are promising,

a supplement is only useful to people whose diets are lacking in that specific nutrient.

Some researchers are cautiously optimistic about

ginseng, ginkgo, and vitamin, mineral, and herb combinations

and their impact on the brain, but more proof is still needed.

Check with your doctor.

Get Ready for a Big Day

소중한 하루를 이렇게 해서 맞이하세요:

잘 자고,

물 충분히 마시고,

머리를 맑게 할 정도의 운동,

명상 그리고 마음을 편하게...  

Want to power up your ability to concentrate?

Start with a meal of 100% fruit juice, a whole-grain bagel with salmon, and a cup of coffee.

In addition to eating a well-balanced meal, experts also offer this advice:

• Get a good night's sleep.
• Stay hydrated.
• Exercise to help sharpen thinking.
• Meditate to clear thinking and relax.​

Reviewed by Melinda Ratini, DO, MS on Sunday, October 04, 2015

IMAGES PROVIDED BY:

1. Liv Friis-Larsen / iStockphoto
2. Christopher Robbins / Digital Vision / GettyImages
3. Tom Grill / Photographer's Choice / Getty Images
4. Lew Robertson / Photographer's Choice
5. Rauzier-Riviere / StockFood Creative / GettyImages
6. Creativ Studio Heinemann / Getty Images
7. Alex Cao / Digital Vision / Getty Images
8. Monika Adamczyk / iStockphoto
9. Nicki Dowey / StockFood Creative / Getty Images
10. Dimitri Vervitsiotis / Digital Vision / Getty Images
11. Stephen Wilkes / Iconica / Getty Images

REFERENCES:

• Morris, M. Archives of Neurology, Oct. 10, 2005 online edition; vol 62. News release, American Medical Association.
• Noralyn L. Wilson, RD, a spokeswoman for the American Dietetic Association (ADA).
• Gordon Winocur, PhD, senior scientist for the Rotman Research Institute in Toronto.
• Paul E. Gold, professor of psychology and psychiatry, neuroscience program, University of Illinois.
• Steven Pratt, MD, author, Superfoods RX: Fourteen Foods Proven to Change Your Life.
• Rampersaud, G. Journal of the American Dietetic Association, May 2005; vol 105(5): pp 743-760.
• Mathematica Policy Research: "Universal-Free School Breakfast Program Eval‎uation Design Project – Review of Literature on Breakfast and Learning."
• Michaud, C. Journal of Adolescent Health, January 1991; vol 12(1): pp 53-57.
• Ann Kulze, MD, author, Dr. Ann's 10-Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality.
• University of California Berkeley Guide to Dietary Supplements.

This tool does not provide medical advice. See additional information:

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